Beat the Heat with Cool Treats

Yesterday I attended a Beat the Heat with Cool Treats Healthy Cooking Demo at the new base we're assigned to (yeah it's been awhile since I've updated - we're not in Ohio anymore)

There were so many yummy recipes and little tidbits of information I learned - I had to blog it!

First, the tips:

1. When you use a blender, you can clean it easily right after using it by putting in about a cup of water and a drop of dish soap and blending it again.
2. When cooking orzo you need to cool it off asap or it'll keep cooking from the warmth and be sticky
3. Wheat germ helps add more protein and energy/fat  (good thing) to whatever you're making. If you're eating whole grains all the time,  you may not have to worry about that though - but it doesn't hurt.
4. There is a Chocolate Affairs festival type of thing before Valentine's - anyone want to come - I'm thinking of planning a major choco-chic around it. We'll see
5. Butter lettuce is yummy!
6. Frozen grapes make a great, healthy summer treat - and you can even put them in your glass of water as 'ice'

Now - the recipes:

Can't Stop eating Bean Dip (this can be used as a dip or a side salad)
2 (15 oz. cans black beans, rinsed and drained)
1 (15.5 oz.) can whole kernel corn, drained
1/2  c. finely chopped red onion
1/2 c. coarsely chopped green bell pepper
1/4 c. fresh cilantro, finely chopped
1 medium tomato, coarsely chopped
1 1/2 teaspoon ground cumin
1/2 tsp. salt
1 - 2 cloves garlic, chopped
6 Tb. vegetable oil (I don't see how this really needs the oil - or at least not this much)
6 Tb. lime juice

      Combine beans, corn, onion, bell pepper, cilantro, tomato, cumin, salt, garlic, oil and lime juice in a large container. Cover and refrigerate overnight. If that's not possible, don't worry it's still very good if made the same day. Serve with corn tortilla chips. *Recipe can be divided in half very easily. Can use dry cilantro, cherry tomatoes, or dry minced garlic

Easy Orzo Shrimp Salad
1 lb. orzo
1 lb. shrimp, cooked and cleaned
1 c. grape tomatoes, halved
3 oz. feta cheese, crumbled
2 Tb. balsamic vinegar
2 Tb. lemon juice
1/2 c. chopped green onions.

Cook orzo according to package directions. Drain.

In a large serving bowl, combine shrimp, tomatoes, cheese, vinegar, lemon juice, green onions and orzo. Toss well. Chill if desired. Serves 6.

Selection & storage of tomatoes - Choose firm, deep red, blemish-free tomatoes. Ripe ones have a fragrance and will give slightly to pressure. Never store tomatoes in the refrigerator. Store stem side down at room temperature. (I never heard this and not sure why) Avoid direct sunlight. Use within a few days. To speed up ripening process, place tomatoes in paper bag.

Preparation of tomatoes- remove stems, if any. Wash tomatoes. Slice in half, horizontally. Slow-roasted plum tomatoes are good in past sauce: Use your usual recipe, but cook at 250 degrees for 4 to 6 hours. This will yield intensely flavored tomatoes.

Fresh Berry Soup (4 - 6)
3 c. of orange juice
3 c. yogurt or buttermilk
1 - 2Tb. lemon or lime juice
1 - 2 Tb. honey (optional)
2-3 c. fresh berries (1 1/2 pint)
Dash of cinnamon or nutmeg

Whisk together the first foru ingredients until well blended and smooth. Chill thoroughly. ( Put in something you can shake when you take it out as it may separate). Wash and drain the berries. Blueberries, blackberries and raspberries should be left whole. Large strawberries should be sliced. When you are ready to serve, divide the berries into individual bowls. Ladle soup on top. Serve immediately with dash of spice.

Blender Gazpacho
1 1/2 c. tomato juice
1/2 c. peeled seeded, chopped cucumber
1/2 c. green pepper
1/4 c. chopped onion
2 Tb. lemon juice
1 Tb. olive/canola oil
1/2 tsp. salt
1/4 tsp. red pepper sauce
2 tomatoes, chopped (Roma or vine ripened)

Combine all ingredients in the blender then mix at medium speed until mixture is smooth. Chill for 3 - 4 hours, then serve poured over accompaniments as follows:

1/2 c. chopped green pepper
1/2 c. minced celery
1/2 c. minced onion

Divided among 6 small bowls as appetizer. Serve with crisp bread sticks or celery sticks. *You can also add avocados, shredded carrots, grape tomatoes - whatever you like.

Berry-Banana Smoothie
1/2 c. plain low fat yogurt
1/2 peeled frozen banana, sliced
1/2 c. of fresh berries (hull and slice strawberries, or used blueberries, blackberries, raspberries)
1 Tb. wheat germ (optional)

Add yogurt first to cover blender blades on the bottom, then add fruit and wheat germ. cover container and blend ingredients until smooth yet thick. Pour into a glass and enjoy.

Grape Tomato Salad with White Beans and Cucumber
1 c. canned Great Northern beans, rinsed and drained
1 c. grape tomatoes, halved
1 c. 1/2 inch diced cucumber
2 Tb. finely diced red onion
1 Tb. finely chopped fresh cilantro
1 Tb. extra virgin olive oil
1 Tb. fresh lime juice
1/4 tsp. salt
1/8 tsp. black pepper

Combine beans, tomatoes, cucumber onion and cilantro in large bowl. Whisk together oil, lime juice, salt & pepper in small bowl. Pour over salad and mix gently.

Strawberry Spinach Salad
Strawberry-Lime Dressing (recipe follows
1 - 12 oz. container of fresh baby spinach
10 oz. chicken breast meat from rotisserie chicken, coarsely shredded to make 2 cups
2 1/4 c. hulled and sliced fresh strawberries
1/4 c. chopped toasted walnuts or pecans

In large serving bowl, combine Strawberry - Lime Dressing, spinach, chicken and strawberries; toss to coat. Sprinkle salad with nutmeats.

Strawberry-Lime Dressing
In blender, combine 3/4 c. hulled and sliced fresh strawberries, 3 Tb. fresh lime juice, 2 tsp honey, 1 tsp extra virgin olive oil, 1/4 tsp. salt, 1/8 tsp black pepper. Puree until smooth. Makes about 2/3 c.

Frozen Banana Pops

Ripe bananas
Creamy peanut butter
wheat germ
Mini chocolate chips
Wooden Popsicle sticks
Foil

Peel ripe bananas and cut in half crosswise. Insert wooden Popsicle stick in cut end. Spread creamy peanut butter over the banana to lightly coat. Next sprinkle wheat germ over banana to lightly coat. next sprinkle wheat germ over banana to coat well, then roll banana in mini chocolate chips. Wrap banana pop tightly in foil and freeze. Unwrap pops to serve. Best if eaten within a week of preparation.

Tuna Curry Salad

6 oz. light tuna, canned in water, drained
2 small apples, cored and diced
1/2 c. chopped celery
1/2 c. grapes halved
1/2 c. fat-free plain yogurt
2 Tb. (1/8 c.) low fat mayonnaise
2 tsp. cider vinegar
2 packets Splenda
1 tsp. mild curry powder
Lettuce cups or 2 cups shredded lettuce

Combine tuna, apples, celery and grapes in a small bowl. Combine the yogurt, mayo, vinegar, Splenda and curry powder in a  small bowl and blend with a spoon until smooth and consistent. Combine with the tuna mixture and blend. Arrange the lettuce on plates and spoon the tuna mixture on top. Serves 2

Chicken Tarragon Salad
Salad:
3 c. cubed cooked chicken breast (you can use the rotisserie chicken you can by at the supermarket)
1 c. celery
1 c. diced onion
1/2 c. diced zucchini, unpeeled

Dressing:
3/4 c. low fat mayonnaise
2 Tb. fat-free sour cream
2 Tb. minced tarragon
1 Tb. minced parsley
Fresh ground pepper to taste.

Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dressing with the salad and serve.